JK vs BigRed

JK

Had a bit of a work function last night so didnt get to bed as early as I liked and had a bit of alcohol to sweat out so took some pre-workout supplement (nurtratech rage) to try kick me in to gear. Did its job nicely and didnt feel like I was on drugs like some of the stuff I have tried does. 
 
Anyway, 5 mins row and the 2 sets of widegrip pullups to get me wamed up. 
 
Deadlift - 10 x 70kg, 10 x 70kg as warmup and then my 5/3/1 prescribed work being 5 x 90kg, 5 x 105kg and 13 x 120kg (with straps). Did another set of 10 x 100kg for good measure. 
Supplementary work today was Pullups (3 more sets of 10), Seated row (4 sets of 12), Hamstring Curls (4 x 15) and Lat pulldowns (3 sets of 12).

BartMan

I reckon all that pre workout stuff is a crock of ........... A never really get a boost, that I notice at anyrate! I like a coffee and a sit down for 20 minutes before we hit the gym!! 
 
No worries either way on the house just a thought!

JK

I'm not 100% sold on the stuff either BUT if got me in the gym so even if its a mind over matter sorta thing then it did its job but would be $$ if you were buying it. 
 
You do get noticeable effects from the pre-workouts but does that extra pump in the muscles really actually assist???? 
 
Most the stuff seems to have a good amount of caffeine in it which makes coffee a cheaper and just as an effective option. Alot of them also have that DMAA stim in it too which is something often used in those party pills....gotta be careful using that stuff.

MN5

As I've said on these threads before I think much of the effectiveness depends on your metabolism etc. Superpump didn't do shit for me but the Curse definitely did. Will pop a bit before my next max deadlift/chin up or bench press session and prove it to myself with an extra rep or two.....

JK

Well the Curse and any others products containing DMAA (think Jacked, Rage, PWR etc) are gonna be banned from 9th April anyway based on todays announcement http://www.3news.co.nz/DMAA-latest-party-pill-substance-to-get-ban/tabid/423/articleID/245691/Default.aspx#ixzz1oUXEzjpB 
 
Superpumped will still be available

BartMan

coffee and honey does it for me, it's that head thing too though as you mentioned.

JK

Final day of my first week of the new 5/3/1 programme. Looking forward to next week where its only 3 rep sets and a bit more weight! 
 
Todays workout was... 
 
Warmup of 1000m row 
OH press - 2 sets of 10 of just the bar then working sets of 5 x 32.5kg, 5 x 35kg and 7 x 40kg. Did another set of 10 x 30kg for good measure. 
Supplementarys were: DB press - 4 sets of 10, Upright cable row - 3 sets of 12, Cable lat raises - 4 sets of 12. Then some biceps work being 4 sets of 10 DB curls and 3 sets 8 of heavy curls with the cable. 
 
Also joined the abs class for 10mins of abs work mid way through.

JK

2 days off so was feeling pretty refreshed come this morning when kicked off 2nd week of 5/3/1 
 
5mins warmup on the bike and then a few sets of 15 rep light leg press (120kg) to get things going. 
Squats - 10 x bar, 8 x 60kg then prescribed working sets of 3 x 80, 3 x 92.5 and repped out at 9 x 105kg. 
Assistance exercises today were more squats (5 sets of 10 reps @ 70kg...gassed!), leg extensions (4 sets of 10) and calf raises (3 sets of 15). 
Made sure I did some good stretches after the workout given my recent issues with the calves. 
 
Gonna have to combine deadlift and OH press day on Thurs as Im away fishing Friday thru the weekend.

JK

Chest day today. 
 
5mins row warmup then 20 pressups. 
 
Benchpress - 10 x bar, 10 x 40kg, 5 x 50kg and prescribed 5/3/1 sets of 3 x 55kg, 3 x 65kg and only managed 6 x 75kg. 
Assistance work was more bench (4 sets of 10 @ 60kg) with some light DB flies after 2nd and 3rd sets. 4 sets on the old pec deck and then 3 sets of tricep extensions, 4 sets of straight bar pushdowns and 2 dam tough sets of dips to finish.

JK

Weds is usually my cardio / nonlifting day but I'm away friday so have dropped cardio and going for 4 days straight on the 5/3/1. 
 
Anyway, bowled in there 6am as usual and PT pulled me over for a quick weighin and body compisition check before I got in to it. 
 
Weight was 81.2kg which is about where I usually am (Dec 2011 was 79.8kg) and body fat at 16.1% which is up a bit from Dec at15.5% but havent been as focussed in eating clean right now as concentrating on strength etc and have been doing limited cardio. 
 
Chest has remained at 101cm so no change there but waist is down another 1.5cm (woot), hips too by 1cm (so maybe have lost some fat) and biceps up 1cm each. So overall going ok. 
 
Really want abs come the end of year (ie for summer) so gonna have to really focus on getting the body fat down to under the 10% mark by then. I tend to store my fat in the lower belly so this will be a real challenge but unsure when I really need to start. Any ideas Bart??? 
 
Oh yeah my workout...warmup 5mins row and then 3 sets of 10 wide grip pullups. 
Deadlifts - 10 x 70kg, 8 x 90kg and then 5/3/1 prescribed sets of 3 x 97.5kg, 3 x 112.5kg and 8(max) of 125kg. The did a couple more sets of 10 x 100kg for extra volume. 
Assitance work today was 4 sets of seated row, 3 sets of lat pull downs, 4 sets of hamstring curls and 3 sets of hyper extensions. 
Did another 5mins on the rower to finish as had a bit of time to kill.

BartMan

under 10%, that's tough going - you need to eat clean seven days on that pretty much. I'm running along at under ten at the moment, and basically one day a week we might let off a bit, but that means potato with dinner instead of kumara, and maybe a few pick and mix lollies - a few as in VERY few, enough to keep the sugar demons at bay!!

JK

Sounds tough! 
 
I was always under the impression you needed to get to about 10% before abs really came out. I'm not strict on the magical 10% - more focused on just getting the abs to show.

JK

Reasonable workout this morning but a bit rushed as alot of work on today and my right elbow joint is giving me some real jip. Not cool. This workout probably didnt help! 
 
Warmup - 5mins row and then a bit of a stretch. 
BB OH press - 2 sets of 10 of just the bar and then 8 x 30kg. 5/3/1 sets of 3 x 35kg, 3 x 40kg, 6 x 42.5kg then 2 more sets of 10 of 30kg. 
Assistance work was DB OH press (4 sets of 10), T-bar upirght row (4 sets of 10), Frontal lat raises or whatever they are call (3 sets of 12) and some BB curls 4 sets of 10. 
 
Away fishing for a few days from tonight wooooooot!

JK

Day 1 of Week 3 of my 5/3/1 and squats a plenty! 
 
Body a bit sore from 3 days of hardcore LBG - hour hikes (each way) on 2 of 3 days (30mins each way on other) and lots of hill work...good fun! 
 
Anyway, started with the usual 5mins on the spin bike and then in to the rack. 
 
Squats - 10 x bar, 10 x 60kg, 5 x 80kg then 5/3/1 sets of 5 x 90kg, 3 x 100kg and 4 x 110. Then some volume with another 5 sets of 10 x 80kg....poked! 
After 30mins in the squat rack there was limited assistance work for today, just 4 sets of 10 leg externs and 4 sets of 15 reps on standing calve raises. Made sure I had a gooood long stretch too.

BartMan

different for different people I guess too JK. My abs are there at the moment, at 10 %, when it goes a little higher I lose a couple, and get the 4 pack!! Mine are pretty screwed up anyway, not very symmetrical at all. But they do the job!!

JK

Do you actually do any abs work Bart? Or are they just there from years of training and the cut brings em out to play?

BartMan

everyone has them, just usually covered with a layer of 'life'! I reckon it's about every 8 weeks we'll get an ab exercise. And yep, they're still there!

JK

Day 2 of week 3 
 
1000m row as warmup 
Benchpress - 10 x bar, 8 x 40kg, 8 x 50kg and then 5/3/1 sets of 5 x 60kg, 3, 70kg and 3 x 77.5kg. Finished bench with another 4 sets of 10 x 60kg supersetted with DB flies. 
Only other assistance work today was 3 sets of pec deck, 3 sets in incline DB press, 3 sets of tricep ext and 3 sets of pushdowns.

JK

Day off lifting today so cardio it was. 
 
Did 10mins on the bike before got bored and moved to the cross trainer for another 30mins. 
Then spent 20mins doing various abs exercises. 
 
Doing deadlifts tomorrow - really looking forward to it

JK

Yussss! Set a new PB for reps on my deadlifts this morning. 1 rep max now looks to be around the 170kg mark.....yeehaa! 
 
Did my usual warmup of 5mins row and some stretches. Right forearm / elbow is still giving me grief. It needs alot of love. 
 
Deadlifts - 10 x 70kg, 8 x 100kg as warmup and then prescribed 5/3/1 sets of 5 x 105kg, 3 x 120kg and 9 of 135kg which felt great. Had a mate come up just after I loaded it up and he struggled to get it an inch off the ground. I was aiming for 5 but pumped to pull out 9 and prob could have done 1 or 2 more if I had to. Did a couple more sets of 10 x 120kg for some volume to finish. 
Assistance exercises were 4 sets of 6-8 widegrip pullups, 4 sets of hyper extensions and 3 sets of lat pulldowns. 
 
One day of heavy lifts left before a week of deload.

The Silver Fern

JK vs BigRed